Pages

Monday, July 22, 2013

Raw Food Menu July 21, 2013 and Meal Plan Week Fourteen

Breakfast

Mango Pudding

serves 2 ~ $1.44 per serving

1 mango, cubed ($1.49)

1 ripe avocado ($.88)

2 ripe bananas ($.30)

1 tablespoon agave, if needed ($.10)

1 tablespoon chopped cashews ($.10)

Creamy,
sweet, sour, crunchy, smooth ... this was an absolutely perfect
breakfast. And it takes all of a few minutes to put together. It's a
bargain for us, since the local grocery seems intent on keeping the
avocados on sale. I think maybe we buy so many now they're getting a
better price on them!

In
a food processor with an "S" blade, process the avocado, one banana,
half the mango, and agave until very smooth and creamy. Top with sliced
banana, the remaining cubed mango, and chopped cashews. Drizzle with
just a tiny bit of agave, if desired.

calories: 407

fat: 19 grcarbs: 67 grprotein: 5 gr

Lunch

Fruit Stew

serves 2 ~ $2.48 per serving

1 mango, cubed ($1.49)

1 papaya, cubed ($.99)

1 cucumber, chopped ($.69)

2 tablespoons olive oil ($.20)

1 teaspoon salt

1 medium onion, finely chopped ($.05)

1 red bell pepper, finely chopped ($.89)

1 jalapeno, minced ($.20)

2 tablespoons lime juice ($.45)

black pepper

red pepper flakes

Even though this is made of fruit, it has a hearty feel and is surprisingly filling.

In
a food processor fitted with an "S blade, puree about a third of each
of the mango, papaya, and cucumber and the olive oil and salt until very
smooth. This is the stew base. In a large bowl, add the remaining
chopped mango, papaya, and cucumber, along with the onion, red bell
pepper, and jalapeno. Stir to mix. Add the lime juice and stir again.
Serve with a bit of black pepper and a few crushed red pepper flakes.

Most
of the heat of a jalapeno is found in the seeds. I like this kind of
spicy so I include most of the seeds from the jalapeno. If you prefer a
bit more mild taste, just leave out most or all of the seeds.

calories: 289

fat: 14 grcarbs: 43 grprotein: 3 gr

Dinner

All A Salad

serves 3 ~ $2.44 per serving

5 oz arugula ($3.49)

2 avocados, chopped ($1.49)

2 apples, chopped ($1.20)

1 medium onion, finely chopped ($.05)

2 tablespoons olive oil ($.20)

2 tablespoons lemon juice ($.50)

2 tablespoons agave ($.40)

1 teaspoon salt

1/2 teaspoon black pepper

The ancient Romans considered
arugula to be an aphrodisiac. I don't know if that's true, but to say I
love arugula is an understatement ... and this has plenty. It's also
fresh and clean tasting and super simple to make.

Toss the arugula with the avocado, apple, and onion. Whisk together remaining ingredients and drizzle over the salads

calories: 448

fat: 28 grcarbs: 50 grprotein: 6 gr

Dessert

Stuffed Truffles

makes about twenty-four truffles ~$.58 per truffle

chocolate filling

1 cup almonds ($2.40)

1/2 cup water (or more, for blending)

1/2 cup finely ground palm sugar ($1.80)

2 tablespoons coconut oil ($.20)

pinch salt

4 tablespoons cacao powder ($.80)

(chopped almonds can be mixed in as well)

"peanut butter" filling

1/2 cup almond butter ($1.50)

2 teaspoons nutritional yeast ($.10)

3 tablespoons finely ground palm sugar ($.70)

pinch salt

shell

4 tablespoons coconut oil ($.40)

1/2 cup cacao butter ($1.90)

3/4 cup cacao powder ($2.40)

1/2 cup finely ground palm sugar ($1.80)

pinch salt

What I was trying for here is the
creamy chocolate center of conventional truffles. It did turn out quite
creamy, although it's a bit tricky to work with. I've used truffle
molds here, though they can be dipped.

I've used palm sugar in these, for both the shell and the filling, because agave is just too wet for this recipe. Palm sugar
is not raw, but it's far less processed than regular sugar.The crystals
are fairly large and so the chocolate will be smoother if the palm
sugar is finely ground first. I just grind it using the bullet type
blender. It only takes a few minutes. Process until it resembles
ordinary powdered sugar.

To make the chocolate filling,
combine all chocolate filling ingredients in a bullet type blender and
puree for several minutes until very smooth, but thick. Chill for about
an hour, until the mixture has stiffened and can be handled. Form into
balls that will fit the inside of your truffle mold with a small area
around the sides for the chocolate shell. Freeze the formed balls until
hard. Chopped almonds can be added to all or part of this mixture, just
stir in before chilling.

To make the "peanut butter"
filling, combine all the ingredients in a bowl and stir until smooth and
well combined. Chill until able to be worked with, then form into balls
that will fit in the truffle molds. Freeze until firm.

For the shells, gently heat the
cacao butter and coconut oil until melted. A double boiler works wells
for this, but use hot water, not boiling (chocolate can scorch over 130
degrees). Also, be careful not to allow any water of any kind to get
into the chocolate as this will cause it to "seize." Add the remaining
ingredients and stir well.

To assemble the truffles, fill
the tops of the truffle molds about 1/8 - 1/4 inch of chocolate shell
and pop in the fridge until firm. Place a chocolate or "peanut butter"
ball in the center and pour chocolate shell over, allowing it to fill up
the sides and cover the bottom. Place in the fridge until firm. Pop out
of the molds and allow to sit at room temperature for about 20 minutes
before serving.

calories: 180

fat: 13 grcarbs: 15 grprotein: 3 gr

Total cost for the day: $6.94

total calories: 1,324

total fat: 74 gr

total carb: 175 gr total protein: 17 gr

Raw on $10 Meal PlanWeek FourteenAvailable NOW

A new meal plan using easy to find and commonly available ingredients. There
are no exotic, hard to locate, and expensive ingredients. Everything in
these meal plan recipes can be found at any local grocery.Shopping list and meal calendar to help you stay on track!Making
one raw food recipe can be easy. But making raw food all day long,
every day, can be more trying ... even confusing. With a daily calendar of meals, you'll know what to expect and how to plan your day.

Raw food meal plans take the guesswork out of organizing a raw food lifestyle.

A raw food meal plan can help you ...

About this meal plan …

There are four meals – breakfast, lunch, dinner, and
dessert – provided over seven days. There is a meal calendar at the beginning
and detailed recipes below that.

Daily meals will add up to between 1200 and 1600 calories
per day. If you feel you need more calories, check out the addition suggestions
for foods that are about 100 calories each.

There are new recipes and old favorites. All will be
simple and easy to prepare. Most will take only minutes of preparation time.

All recipes are for a single serving. For two or three or
more servings, simply double or triple the recipe.

Use the shopping list to get all the food you’ll need for
the week. There will be extra, that’s unavoidable. But a list will help you avoid waste.

Print the shopping list and take it with you when you
shop.

Some dinners are designed to last over two days of meals.

Both desserts for the week are made and then frozen in individual
servings for later on.

Much good luck on your raw food journey. If you have any
questions, please feel free ask.